February 8, 2016

A) Warm Up

Row 3 min

2x Between the posts

  • inch worm
  • knee pulls
  • Quad stretch
  • Hamstring stretch

Then:

1 min thoracic roll
Scap Activation

B) Strength

4 x 4 Push Press (@95%, 100%, 105%, 110% of strict press)

C) Met-con

1000 m row

then

21-18-15-12-9

KB swing (55/35/24)
Goblet Squat (55/35/24)

Accessory Work:

3 x 10 ring rows
3 x 5 banded transitions https://www.youtube.com/watch?v=IbEUM6KQNzg

Recommended Mobility:

Roll Quads
Couch Stretch
Pigeon
Runner’s Lunge
Thoracic Roll

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